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Exercise Guides

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planks featured

9 Ways to Improve Your Bench Press Without Weights

You don’t have weights at home and you’re getting pretty tired of regular push-ups — but one of your biggest anxieties about being away from the gym for so long is your bench press suffering. Figuring out ... Continue Reading

Ben Pollack How to Kirk Shrugs

This Old School Back Exercise Is a Secret for Improving Strength and Power

Okay, I’ll admit it: I’m an “old-school” kind of lifter. I guess it comes with being, well… old! That said, I do believe there’s wisdom we can take from guys who pioneered strength and aesthetic sports. ... Continue Reading

7 Upper Body Landmine Exercises for Building Strength and Mass

The landmine is a seriously underutilized tool when it comes to building strength, size, and power. A lot of times the landmine isn't left out of programs due to dislike of the implement, but simply not ... Continue Reading

bird dog

Op-Ed: The “Big 3” Core Exercises You Should Do Every Day

Being injured sucks. Back injuries suck even more. And there are so many connections from your spine to the rest of your body that it's impossible to be prescriptive and say these exercises will fix ... Continue Reading

Single Leg Romanian Deadlift - Push the Hips Back

3 Progressions for Nailing the Single-Leg Romanian Deadlift (RDL)

The single-leg Romanian deadlift (RDL) is one of the most popular unilateral lower body exercises for training the posterior chain and for good reason. The single-leg RDL targets multiple muscle groups, ... Continue Reading

mini band featured

4 Mini Band Exercises That’ll Give You Stronger and More Stable Hips

When it comes to the hips, the glute max gets all the love. Browsing through Instagram only reinforces this point, since after all, the aesthetics of a firm tush are pretty highly valued. Remember the ... Continue Reading

Microge/Shutterstock

13 Single Kettlebell Exercises to Improve Your Deadlift

If you’re having nightly dreams about deadlifting while you’re missing your barbells, it’s easy to get demoralized. When all you have is a single kettlebell — and even a heavy one doesn’t hold a candle to ... Continue Reading

small kettlebell featured

10 Lower Body Exercises for When You Only Have a Light Kettlebell

Congratulations — you were able to snag one of the last kettlebells from your favorite fitness outlet before they all sold out. The only problem is, you had no choice but to get a bell that’s pretty light. ... Continue Reading

Woman performing pull-up

The 8 Best Home Exercises for More Muscle and Strength

If you’re not fortunate enough to have a sweet home gym set up where you can squat, bench press, and deadlift while your gym access is limited, all is not lost. With a little creativity, you can still ... Continue Reading

kettlebell overhead squat featured

14 Unexpected Kettlebell Moves You Haven’t Tried Yet

If you’re one of those lucky humans who had a kettlebell before social distancing or you ordered one before they all sold out (seriously, the online rush for home workout equipment is intense), you have ... Continue Reading

Adductor Exercises

5 At Home Exercises to Strengthen Adductors

Gyms are closed for many of us around the world and we're limited to training within our own homes. Some have equipment and others do not, which means creativity is a must to continue progressing toward ... Continue Reading

7 Barbell Back Exercises That Are NOT the Deadlift

The barbell is an excellent training tool. You can load it up with a lot of weight, control it with two hands, and perform a myriad of moves with it. Yet, when when it comes to heavy barbell lifting, most ... Continue Reading

Dumbbell Row Man

4 Forgotten Exercises That Can Deliver Serious Gains

Strength training has been around for a long time, dating all the way back to Milo in the 6th century. Fads have come and gone since then, but the barbell has stood the test of time. You want to get ... Continue Reading

Bodyweight Skull Crusher

The Bodyweight Skull Crusher Is An Underutilized Tool for Building Strong Arms

When the average gym-goer thinks about training their triceps in isolation, the pieces of equipment that come to mind are barbells, dumbbells, and cables (or bands for you CrossFitters). What if I told you ... Continue Reading

trx row for upper back

5 TRX Exercises to Build a Rock Solid Upper Back

While on the battlefield way back in 1997, Navy SEAL Randy Hetrick came up with the first version of what is now called the TRX®. Because dodging bullets and staying alive wasn’t enough. He wanted to stay ... Continue Reading

lady doing a kettlebell snatch

The Definitive Guide to the Kettlebell Snatch: Form, Mistakes, and More

Whether you’re trying to improve your strength and power, or you’re an endurance athlete looking to build some serious muscular stamina, the kettlebell snatch is a brilliant move for you to learn. I’m not ... Continue Reading

Ultimate Squat Warm Up | Seven Moves to Prep for Big Squats

Warm ups are interesting, especially for things like squats and deadlifts. In theory, warm ups are simple, right? Do whatever helps prep you for your workout best, but that statement right there — while ... Continue Reading

Back Squat

3 Back Squat Alternatives for Cranky Shoulders

It is difficult to understate the benefits of back squats for strength athletes. They help build up the glutes, quads, hips, and require a stable core. Squat strength is essential for Olympic lifting, ... Continue Reading

Unique Hypertrophy Movements

3 Sneaky Tough Exercise Variations to Help You Pack On Mass

One of the biggest pitfalls of hypertrophy training is a simple one: a lot of the time, it’s straight-up boring. While compound movements like squats and deadlifts will always be challenging enough to ... Continue Reading

barbell back squat

Squat Vs Step-Up: Which Is Best for Sprint Acceleration and Change of Direction?

When programming exercises for development of athletic skills like acceleration, maximal speed, and change of direction, coaches will utilize multiple strategies to support success. One strategy in ... Continue Reading

Kettlebell Push Up

7 Ways to Build Stronger Shoulders With Kettlebells

While a lot of kettlebell movements are about explosiveness, most of the ones you’ll use to specifically target your shoulders are about the opposite — they’re all about slow, steady control. That control ... Continue Reading

lady snatching

4 Warm Up Exercises You’re Not Doing (But Should Be)

Let’s face it, most of you don’t like warming up. You’d rather skip the warm up entirely so you and the barbell can get busy. And when you haven’t got all the time in the world to train, you’re more ... Continue Reading

kettlebell woman

3 Unusual Unilateral Leg Exercises to Improve Your Squat and Deadlift

Deadlifting makes you stronger. Squatting makes you stronger. Breaking personal records means you're stronger.  However, all this bilateral work can come at a cost of injury and strength ... Continue Reading

Bench Press Bend the Bar

Maintain These Points of Contact for a Stronger Bench Press

Have you ever looked at your fellow gym goer and noticed them benching only to see their legs flailing around during the eccentric and concentric movement patterns? This is what we'd call having happy feet ... Continue Reading

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Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

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Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

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Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

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